Urdhva Dhanurasana (Upward Bow Pose)
Urdhva Dhanurasana (Upward Bow or Wheel Pose) is also called the backbend or wheel pose. “Urdhva” in Sanskrit, means “Upward” and “Dhanu’ means “Bow”. This Yoga pose is so called because the body assumes the shape of a bow about to shoot arrow in upward direction. Upward Bow, Backbend, or Wheel Pose also has two Sanskrit names, Chakrasana and Urdhva Dhanurasana. It is a powerful back bending asana that is deceptively easy looking yet challenging to pull off. All backbends call for a arm strength, flexible back stretched shoulders and stretched out quadriceps. Besides you must already have a supple spine. Then again, on the flip side, these poses, particularly the Upward Bow helps develop all these qualities, in time.
How to do the Yoga Wheel Pose
1. To start the pose, lie on your back on your Yoga mat, bend both knees and set your feet about 1 foot apart. Now, bring your heels as close to your sit bones as possible, then bend your elbows and spread your palms on the floor next to and behind your head. Your forearms should be perpendicular to the floor and your fingers should point inwards, toward your shoulders.
2. Now, actively press your inner feet into the mat and with, an exhalation, and push your tailbone up toward your pubis. Firm up your buttocks, without hardening them and raise them off the floor. Now, keeping your inner feet and thighs parallel, take 2 or 3 breaths and firmly dig your palms deeper into the mat and lift up to the crown of your head. See that your arms parallel.
3. Push your hands and feet into the mat, your shoulder and tailbone blades against your back then exhale, straighten your arms and raise your head off the mat. Now, slightly turn your upper thighs inward and firm up your outer thighs. Stretch your tailbone toward the backs of your knees and raise your pubis toward your navel.
4. Spread your shoulder blades across your back, maintain your body weight on the base of your index fingers and let your head hang between your shoulders.
5. Hold this yoga pose for 10 – 15 seconds or more, depending upon your strength and stamina, breathing normally. Feel free to repeat the pose 3 – 4 times.
Benefits of Urdhava Dhanurasana
- Stretches and strengthens the chest, lungs, legs, wrists, arms, abdomen, buttocks and spine
- Stimulates the pituitary, thyroid glands and brain, thereby alleviating depression related problems
- Boosts up levels of energy and counteracts depression
- Highly therapeutic for asthma, sinusitis, infertility, back pain, and osteoporosis
Urdhva Dhanurasana Contraindications
- Low or high BP
- Heart problems
- Diarrhea
- Headache
- Carpal tunnel syndrome
- Neck and back injury
